Thursday Workout: Ring Dips, and a Partner WOD

Paleo Potluck is this Sunday at 5pm. Bring an awesome dish to share and come join us!  RSVP on Facebook or just show up around 5.



Ring Dip, AMRAP(-1) x 3 sets, 20X0 Tempo

Notes: Strict ring dips.  Scale to band or parallettes on box.  Can also work on dip negatives and mix in push-ups.


In Teams of 2, AMRAP 10 of the following:

  • Dumbbell Snatch Alternating Arms (55/35) x 20 (10/arm)
  • Wall Ball (20/14) x 20
  • Toe to Bar x 20

Notes: Scale variations or weight of movements as needed.


We Are Wrapping Up Our 10th Nutrition Challenge – Let’s Celebrate!!

At 5:00 PM on Sunday, November 9th we will host our end of the 8-week Nutrition Challenge at the gym. Anyone is welcome to come to the Paleo Potluck, even if you did not participate in the challenge! Bring snacks, appetizers, entrees, or desserts, as long as they emphasize good-quality real food (meat, fish, veggies, fruits, nuts, seeds, etc.) and skip out on the bad stuff (processed sugar, gluten, etc.). We will supply utensils, plates, bowls, and paper towels. Bring your own beverage. RSVP HERE!


We are heading down to ZwackerZ Paintball on Sunday, November 16 to play paintball! This is going to be a lot of fun, even if you’ve never played before! The place is about 35 miles south of Charlottesville in Dillwyn, VA. We’ll meet up at the gym to carpool that morning around 10am. The venue is open from 11am-5pm so feel free to bring snacks or lunch with you.  RSVP HERE or write your name down on the sign-up sheet in the gym

7 thoughts on “Thursday Workout: Ring Dips, and a Partner WOD

  1. RD: 12, 12, 12
    WOD (everyone did it solo): 2+45 @ 50#

  2. 10, 10, 10
    4 + 41 with Micah

  3. 12,12,9
    5+11 with Jess

  4. Dips: 3, 3, 3 on parallettes
    WOD: 4 + 29 w/ Taylor

  5. 4+ 52 with Aaron. That kid is a slacker.

  6. 9, 9, 8
    5+11 with joe

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